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Top Tips to Prevent Back Pain

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Keeping your back muscles strong is one of the best ways to avoid back pain. To help prevent back pain, follow these steps:

  • At least two days each week, perform muscle-strengthening and stretching activities.
  • Straighten up and stand up.
  • Avoid heavy lifting. If you must lift something heavy, keep your back straight and your knees bent. Your leg muscles will do the majority of the work this way.
  • Get moving and eat well.

There are several forms of back pain

Back pain can be acute (short-term) or chronic (long-term). It might be severe, sharp or dull, with continuous aching.

Acute back pain can persist anywhere from a few days to many weeks. It frequently happens by accident or by lifting something too heavy. Without therapy, acute back pain resolves typically on its own. However, there may be moments when you require medical attention.

Chronic back discomfort lasts longer than three months. It occurs far less frequently than severe back pain. The majority of persistent cases can be managed without surgery. 

Am I at risk?

Who suffers from back pain?

Most people will have back discomfort at some time in their life. It is one of the most frequent medical conditions. As you become older, you’re more prone to suffer from back discomfort.

Many people suffer back injuries when they lift, push, or drag something too heavy.

You might also be at risk for back pain if you:

  • Are pregnant
  • Have poor posture (do not stand or sit up straight)
  • Are not physically active 
  • Have a fall or an accident
  • Have a medical condition like arthritis or cancer
  • Smoke

GET IN TOUCH – WE CAN HELP.

Are you suffering from back pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

How to Prevent Sports Injuries

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Sports injuries develop as a result of exercise or participation in an activity. These injuries are more common in children, although they can also occur in adults.

If you do any of the following, you are at risk for sporting injuries:

  • Haven’t been active lately
  • Do not adequately warm up before a workout
  • Participate in contact sports

Continue reading to discover more about sports injuries, your treatment choices, and how to avoid them in the first place.

Sports Injuries | Local Physio | Local Physio

Types of sports injuries

Different sports injuries result in a variety of symptoms and problems. The following are the most prevalent forms of sports injuries:

  • Sprains: a sprain is caused by overstretching or ripping of the ligaments. Ligaments are fibrous bands of tissue that link two bones in a joint.
  • Strains: sprains are caused by overstretching or tearing of muscles or tendons. Tendons are fibrous tissue strands that link bone to muscle. Strains are often confused with sprains. 
  • Knee injuries: Any injury that interferes with the knee joint’s movement could be a sports injury. It might be anything from an overstretch to a rupture in the knee’s muscles or tissues.
  • Muscle swell: Swelling is a normal response to an injury. Muscle swollenness can be uncomfortable and feeble.
  • The Achilles tendon has ruptured: The Achilles tendon is a strong, thin tendon located at the rear of your ankle. This tendon can rupture or tear during athletics. When this happens, you might have significant pain and difficulties walking.
  • Fractures: Broken bones are another term for bone fractures.
  • Dislocations: A bone in your body may dislocate due to a sports injury. When this occurs, a bone pushes out of its socket. This can be excruciatingly painful, resulting in swelling and weakening.
  • Injury of the rotator cuff: The rotator cuff is made up of four muscle groups that work together. The rotator cuff ensures that your shoulder moves in all directions.
Get Back in the Game After a Sports Injury: Alpha Orthopedics & Sports  Medicine: Orthopedic Surgeons

Sports injuries treatment

The RICE technique is a standard sports injury management procedure. It is an acronym for:

  • rest
  • ice
  • compression
  • elevation

This kind of therapy is beneficial for minor sports injuries. Follow the RICE treatment within the first 24 to 36 hours following an injury for the best outcomes. It can help decrease swelling and avoid further pain and bruising in the days following a sports injury. Here’s how to use RICE, as well as a recovery timeframe.

You can treat sports injuries with both over-the-counter and prescription drugs. Make an appointment with your doctor if your sports injury seems or feels serious. Seek emergency medical attention if the damaged joint exhibits any of the following symptoms:

  • severe swelling and pain
  • visible lumps, bumps, or other deformities
  • popping or crunching sounds when you use the joint
  • weakness or inability to put weight on the joint
  • instability

Sports injuries prevention

Warming up and stretching correctly are the best ways to avoid sports injuries. Cold muscles are more susceptible to overstretching and tearing. Warm muscles are more pliable. They can absorb fast motions, bends, and jerks, reducing the likelihood of harm.

Take the following precautions to avoid sports injuries:

Use the proper technique

Learn the proper way to move during your sport or activity. Different sorts of exercise require various stances and postures. For example, in some sports, bending your knees at the right moment can help you avoid an injury to your spine or hips.

Have the necessary tools

Wear the appropriate footwear. Make sure you’re wearing the right athletic gear. Poorly fitted shoes or equipment might increase your risk of injury.

Don’t go overboard

If you get injured, make sure you fully recover before returning to your activity. Don’t attempt to “work through” the discomfort.

When you return to the activity or sport after allowing your body to recuperate, you may need to ease yourself back in rather than leaping back in with the same intensity.

Sports injuries are common. Prioritise your health, and don’t put off getting healthcare if you need it. If you’re experiencing pain from your specific sport, speak to your doctor. At The Physio Group, our physios specialise in relieving sports injury pain. We offer seamless care, from diagnosis through treatment and rehabilitation.

GET IN TOUCH – WE CAN HELP.

Are you suffering from sports injury pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

How to Manage Joint Pain While Working From Home

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After more than two years of spending most of our time at home, many of us are gradually resuming certain pre-pandemic habits, such as returning to work or socialising. However, even now that things are mostly back to normal, many people will likely continue to spend more time at home, and working from home may now be a permanent solution for many businesses. Most of us will have less mobility than usual, resulting in stiffness, joint pain, or more significant arthritic flare-ups if this is the case. 

If you have more aches and pains, it might drain your energy and make it difficult to get through the day. We recommend looking at your habits to determine if they may be contributing to your joint pain and discomfort. 

Here are our top techniques for dealing with joint discomfort and arthritis flare-ups while working from home include:

You should not work from your bed

While it may appear to be more comfortable, working from your bed is bad for your posture and spine. Avoid slouching and sit upright at a desk or table if one is available. Good posture alleviates back discomfort and strain in the neck and shoulders. Maintaining good posture is essential for controlling arthritis discomfort.

Exercise

Getting out and moving is critical, especially if you work in a profession where you may not be moving much throughout the day. Take walks before and after work, as well as during lunch breaks. Make time to raise your heart rate and keep your body moving. Low-impact workouts (such as yoga or pilates) will help maintain your muscles and joints in good shape.

Take a moment to stretch

It’s tough to sit at a desk all day. Take periodic pauses and get up to stretch gently. It will not only relax your mind, but it will also help warm up your muscles, tendons, and ligaments, as well as reduce joint discomfort.

Eat healthily

Find healthy snacks and prepare nutritious meals. Excessive sugar promotes inflammation, leading to more significant joint discomfort. Eating healthily will provide your body with the nutrients and minerals it needs to function correctly.

Joint pain and stiffness from reduced movement is common. Prioritise your health, and don’t put off getting healthcare if you need it. If you’re experiencing joint pain or increased arthritis pain, speak to your doctor. At The Physio Group, our physios specialise in relieving joint pain. We offer seamless care, from diagnosis through treatment and rehabilitation.

Get in touch – we can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

FITNESS FEBRUARY – Physio Newcastle

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At The Physio Group, we are committed to getting you back in the gym and exercising safely. Whether that be in Belfast, Newry or Newcastle. Many exercise habits have changed significantly during the COVID-19 lockdown. Read our 5 top tips to make your return to the gym as seamless as possible!

Here are five fundamental tips to follow to increase your chances of a triumphant and safe return to the gym.

1) Allow at least 48 hours in between sessions.

For the first two weeks, restrict yourself to three days a week. This will allow your tissues to adjust to the increased load you’re putting on them.

2) Reduce your weights to 50% of what you were doing before the lockdown and gradually raise by a percentage each week.

The early emphasis should be on form rather than high loading/intensity. If you were moderately active throughout the lockdown, a 15% increase every week should be possible, meaning you’ll be back to total weights by week four.

Stick to a 10% rise every week if you were inactive throughout the lockdown, which means week six should be the first week you get close to your pre-lockdown weights.

3) Rather than counting reps, keep track of your intensity levels.

Start at 6/10 intensity and raise by no more than 1/10 every week, as a suggestion:

– 10/10 = failure

– 9/10 = 1 more rep could be performed

– 8/10 = 2 more reps could be performed

– 7/10 = 4 more reps

– 6/10 = 6 more reps

4) Warm-up with a specific focus on mobility and activation.

You can warm up before any workout. It’s essential at times when activity levels have reduced, and you have been inactive for a long time (i.e. sitting a lot).

5) When it comes to resuming plyometrics, be cautious.

You should be cautious when completing any movements that require leaping, hopping, or skipping. Plyometric exercises put the most stress on tendons and bones, and as previously stated, it can take up to 72 hours to recover.

Restrict these exercises to twice a week and limit foot contacts (i.e. how many times your foot meets the ground) to 40 per foot, then increase by no more than 10% weekly if you have kept active but not undertaking plyometric activity through the lockdown. If you were inactive during the lockdown, wait until week three of your gym return and follow the above rules.

Get in touch – we can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

Do You Need a Physio in Newry?

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The Physio Group, located at 37 Kilmorey Street in Newry, is a physiotherapy and sports injury clinic that first opened its doors in 2005. And now operates out of three clinics; BelfastNewry and Newcastle

“The Newry Clinic for Physiotherapy and Sports Injuries” was the Clinic’s initial name. Soon after this, it immediately rose to prominence as one of the area’s premier musculoskeletal private clinics. Then, a second clinic was opened in the heart of Belfast City Centre (Alexander House, 17 Ormeau Avenue, Belfast, BT2 8HD) to service current Newry customers studying or working in Belfast City Centre. However, because it is easily accessible to local office employees, it has swiftly established itself in Belfast. Since then, a third clinic has opened in Newcastle (1 Shimna Road, Newcastle, Co. Down, BT33 0AS). This purpose-built Clinic is conveniently accessible to clients from the surrounding region. 

Who is behind The Physio Group?

Frank Quinn and Kieran Murray, both very accomplished Chartered Physiotherapists, are the two partners behind The Physio Group. They’ve worked in the English Premier League (Sunderland AFC), Rugby League ( Gateshead Thunder) and men’s and women’s inter-county Gaelic football with Down and Antrim GAA, as well as ladies’ MMA fighter Leah McCourt.

Do You Need a Physio in Newry?

‘BEST MUSCULOSKELETAL EXPERIENCE AVAILABLE’

The Clinic’s mission is to set the standard by constantly providing the most excellent musculoskeletal experience possible.

Continued Professional Development is a priority for our Musculoskeletal Physiotherapy Specialists. This guarantees that our clients receive the best possible therapy, given in a professional and timely way.

The Physio Group is more than just a sports injury and physiotherapy clinic. As well as Sciatica, Frozen Shoulder, Tennis Elbow, Whiplash, and Low Back Pain treatments are available. Therefore, any muscle, joint, ligament, or nerve damage can be treated at the Clinic. MANIPULATIONMASSAGEACUPUNCTURE, or PILATES are some of the techniques used. For a complete list and description of the treatments we offer, visit our SERVICES section. Occupational health services, such as workplace and ergonomic examinations, are also available at the Clinic.

Looking for a Newry physio? We can help.

The Physio Group – Newry was the first clinic in our practice that opened in 2005 and is now one of the leading Physiotherapy clinics in the city. Located on 37 Kilmorey Street, just off the Dublin Rd.

physio newry, sports massage newry, physiotherapy, newry physio 37 Kilmorey Street, Newry, BT34 2DF

physio newry, sports massage newry, physiotherapy, newry physio +44(0)28 302 69733

physio newry, sports massage newry, physiotherapy, newry physio newry@thephysio-group.com

Do you need a Belfast Physio?

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The Physio Group, located at 37 Kilmorey Street in Newry, is a physiotherapy and sports injury clinic that first opened its doors in 2005. And now operates out of three clinics; BelfastNewry and Newcastle

“The Newry Clinic for Physiotherapy and Sports Injuries” was the Clinic’s initial name. Soon after this, it immediately rose to prominence as one of the area’s premier musculoskeletal private clinics. Then, a second clinic was opened in the heart of Belfast City Centre (Alexander House, 17 Ormeau Avenue, Belfast, BT2 8HD) to service current Newry customers studying or working in Belfast City Centre. However, because it is easily accessible to local office employees, it has swiftly established itself in Belfast. Since then, a third clinic has opened in Newcastle (1 Shimna Road, Newcastle, Co. Down, BT33 0AS). This purpose-built Clinic is conveniently accessible to clients from the surrounding region. 

Who is behind The Physio Group?

Frank Quinn and Kieran Murray, both very accomplished Chartered Physiotherapists, are the two partners behind The Physio Group. They’ve worked in the English Premier League (Sunderland AFC), Rugby League ( Gateshead Thunder) and men’s and women’s inter-county Gaelic football with Down and Antrim GAA, as well as ladies’ MMA fighter Leah McCourt.

‘BEST MUSCULOSKELETAL EXPERIENCE AVAILABLE’

The Clinic’s mission is to set the standard by constantly providing the most excellent musculoskeletal experience possible.

Continued Professional Development is a priority for our Musculoskeletal Physiotherapy Specialists. This guarantees that our clients receive the best possible therapy, given in a professional and timely way.

The Physio Group is more than just a sports injury and physiotherapy clinic. As well as Sciatica, Frozen Shoulder, Tennis Elbow, Whiplash, and Low Back Pain treatments are available. Therefore, any muscle, joint, ligament, or nerve damage can be treated at the Clinic. MANIPULATIONMASSAGEACUPUNCTURE, or PILATES are some of the techniques used. For a complete list and description of the treatments we offer, visit our SERVICES section. Occupational health services, such as workplace and ergonomic examinations, are also available at the Clinic.

Looking for a Belfast physio? We can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

Best Exercises for Golfers

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Any force required by a golfer to generate a long-distance golf swing originates in the legs. As a result, if you aggressively activate your leg muscles during golf fitness routines, you’ll see an increase in clubhead speed. You’ll also notice that you’re able to better steady your swing, enhance flexibility, and reduce strain to avoid injury.

Because the bulk of the weight is transferred to the legs when you swing your club, you may overload without feeling the weight. You can achieve adequate load on the swing without slipping or swaying by encouraging stability with powerful legs. Leg exercises are beneficial to all levels of golfers, including beginners, the elderly, and those recovering from injury.

Top Golf Exercises for the Leg Muscles

Romanian Deadlifts

This exercise, also known as RDLs, works all of the muscles that generate power as well as those that stabilise the hip complex. To build powerful hips, you’ll need optimal stability as well as maximal muscle fibre activation.

How to do it:

  • Begin slowly, concentrating on form.
  • Perform 3 to 4 sets with a weight that seems somewhat heavier hanging from your arm.
  • Master the movement first, then go to power training.
  • Start with 8 to 12 repetitions and progressively lower the number as the resistance increases.

Lateral Band Walks

This exercise may appear simple, but it’s essential you strengthen the gluteus medius muscle. This allows your knees to take the lead on the downswing, promoting optimum stability.

How to do it:

  • To begin, choose the appropriate band.
  • Do 10 to 20 back-and-forth walks to the left of your starting location.
  • You’ll start to feel the burn in your muscles after two long walks.

Get in touch – we can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

Preventing Running Injuries

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It can be challenging to get your body’s kinetic chain to work as a single, well-functioning system. The payoff is enormous, especially for endurance athletes. Consider a body that is injury-free and capable of producing more power and speed for a more extended amount of time when running. It now becomes a little simpler to shave minutes off those racing timings. Muscle imbalances are the most significant obstacles to overcome. Runners acquire these imbalances through months and years of training and begin to adjust in various ways.

For example, if you’re a quad-dominant when running, you’re more likely to get hamstring strains since that area is weaker and less flexible. Because it lacks strength, you’ll have to rely more on your quads to get through runs.

This might eventually result in an injury. You’ll be stronger and less prone to injury if you train the quadriceps, hamstrings, and glute muscles simultaneously.

Single-leg workouts are one of the most effective strategies to treat muscular imbalances. Balance is used in these workouts to isolate muscles on each side and strengthen them equally and separately. Try a mix of the following leg exercises to see if you can enhance your performance and get rid of those persistent ailments.

Squat with One Leg

Squat down by standing with your feet shoulder-width apart and bending your knees. Maintain as much straightness in your back as possible. Try it on one foot, with your resting leg bent behind you. On each leg, do two sets of 15 repetitions.

Calf Raise with a Single Leg

Slowly lift to your toes on one foot, then descend back down, using a wall or chair for support. On each leg, do two sets of 15 repetitions.

Get in touch – we can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

The Importance of Single-Leg Exercises

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At The Physio Group, we want to give you the best advice possible regarding health and wellness. That’s why we’ve created this informative guide on the importance of single-leg exercises. Find out the benefits and why you should incorporate them into your wellness routine. 

Single leg training

In recent years, single-leg training has gotten a lot of attention in injury prevention, rehabilitation, and performance improvement training programmes. Physiotherapists often utilise it for anterior knee discomfort. This is because the gait cycle, which is effectively a succession of single-leg bounds, dominates athletic movement abilities in the field and court sports. As a result, single-leg training is ideal for return-to-play programmes and sports performance enhancement. Because of the higher muscle activation with single limb exercise, it promotes higher muscular growth and strength.

Single leg Vs Double leg exercises

We just strengthen the primary movers when we undertake double leg movements like a traditional double leg squat. Single-leg exercises target not only prime movers but also stabilisers and neutralisers. So, what exactly does this mean? Single leg exercises, in essence, allow us to strengthen our muscles in the same way that we utilise them in everyday actions like walking and running. 

Anterior Knee Pain

Anterior Knee Pain is a term used to describe a group of individuals of all ages and levels of activity. The various symptoms under this umbrella term frequently include discomfort, inflammation, muscular imbalance, and instability of the knee’s extensor mechanism. Extensor mechanism dysfunction is the most prevalent cause of anterior knee discomfort, affecting up to 60% of the athletic population.

Exercise

End-stage rehabilitation and sport-specific activity, such as single-leg squats and single-leg box drops with eccentric control, are safe and beneficial. And should be incorporated in the complete rehabilitation of anterior knee discomfort. The single-leg squat is a particular favourite workout at The Physio Group (see image below). Strength, stability, flexibility, and technique are all necessary, and as previously said, we’re targeting and developing more muscles in a functional movement pattern! 

It’s also a good idea to do this action in front of a mirror so that you can focus on the ideal knee position and avoid the flexed knee slipping medially or laterally.

Get in touch – we can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

Common sports injuries – and how to deal with them

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Anyone who has ever participated in sports has most certainly had an injury of some type. Sports are physically demanding, putting our bodies through a variety of stress and pain.

There are several typical sports injuries in the field of athletic exercise. No matter how excellent shape you keep yourself in, you’re bound to get some kind of injury at some point.

Preventing and Treating Common Sports Injuries

Summer is almost around the corner, which means it’s time to get outside and enjoy some outdoor activities. Read on to discover how to avoid common sports injuries and how to cure them so you can enjoy the summer pain-free.

1) Runner’s knee

If there was an injury orthopaedic surgeons see constantly, it’s knee injuries. Therefore, one of the most effective means of prevention is to replace your running shoes and insoles regularly. Take a few days off from activity after an injury and take some anti-inflammatory medication. 

2) Shoulder injury

Injuries to the shoulder are frequent in a variety of sports. The most effective technique of preventive is just stretching correctly before exercise. Taking a rest and using anti-inflammatories are both helpful treatments.

3) Achilles Tendinitis

Thirdly, overuse of the Achilles Tendon (the rear of the ankle) can result in severe inflammation and discomfort. Stretching and calf muscle-strengthening activities can help avoid this ailment. When it is damaged, use RICE (rest, ice, compression, and elevation) and anti-inflammatories.

It’s best to wait till it’s completely healed before getting back into shape.

4) Concussion 

In addition, a blow to the head is the most common cause of this injury, which produces confusion and dizziness, among other symptoms. Our best preventative advice is to avoid any contact sports. Recovery takes time, rest, and the use of acetaminophen.

5) Ankle Sprain

Sprains of the ankle are prevalent in sports that demand a lot of running and twisting rapidly. Moreover, prevention entails strengthening your ankles to the greatest extent feasible. Therefore, RICE, anti-inflammatories, and ankle movement can aid with blood circulation.

Get in touch – we can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are offered Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

Top Tips For Dealing With Lower Back Pain

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At The Physio Group, we always hear our clients tell us about back pain they have endured in their lives. May it be from years ago or something that has popped up more recently. We know that this is a prevalent symptom, and many young and older people suffer from it. That is why we have created this lower back pain guide you can quickly refer to if you are feeling a little stiff at the end of the day. 

As always, we recommend speaking to one of our highly qualified Physios if your pain gets worse or you need medical attention. 

A sudden injury or the wear and strain of ageing, arthritis, and physical activity are the most common causes of lower back discomfort. Whatever is causing your lower back discomfort, here are some suggestions to help you ease it and avoid future issues.

Maintain proper posture during your activities

Maintain proper posture when undertaking physical activities. This prevents your lower back from damage, especially if you play sports or have a profession that needs repeated motions. Keep your spine upright and avoid slouching as much as possible. Try to bend and straighten from your knees, not the waist, while lifting. When turning from side to side, be careful to move your hips.

When you’re seated, have a good posture

Maintaining an appropriate sitting posture might help you avoid lower back discomfort. If you work at a desk, keep your feet on the floor and sit in a chair that supports your lower back. Hunching forward to view your computer screen and reaching far in front of you to operate your mouse or keyboard are other bad habits that you should avoid. 

Use heat or ice

If you’ve had a lower back injury, you should apply ice during the first 24-72 hours to relieve pain and reduce swelling. Then, to relax stiff muscles, move to heat. Heat can also help with chronic lower back pain that did not happen by accident. You shouldn’t use heat or ice for more than 20 minutes at a time. Regardless of whether you’re utilising heat or ice. This will aid in the prevention of skin damage.

Remember to stretch 

Stretching is an excellent approach to ease chronic and acute lower back discomfort and avoid future issues. It’s crucial to practise a range of stretches since the muscles in the back expand in many different ways. The following are some basic lower back stretches:

  • Pulling your legs to your chest while lying flat on your back.
  • Bend one knee and twist in the direction of your straight leg while attempting to contact your bent knee to the floor while lying flat on your back with your arms outstretched in a “T” posture (called a spinal twist).
  • The “superman” position involves lying on your stomach with your arms spread above and elevating your chest and/or legs off the floor.

Get in touch – we can help

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast – Appointments are offered Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

What can Newry physiotherapy help with?

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Who are The Physio Group?

The Physio Group, located at 37 Kilmorey Street in Newry, is a physiotherapy and sports injury clinic that opened its doors in 2005.

The Newry Clinic for Physiotherapy and Sports Injuries was the Clinic’s original name. It immediately rose to prominence as one of the area’s premier musculoskeletal private clinics. In succession to the Newry clinic, a clinic was opened in the heart of Belfast City Centre (Alexander House, 17 Ormeau Avenue, Belfast, BT2 8HD) to service current Newry customers studying or working in Belfast City Centre. However, because it is easily accessible to local office employees, it has swiftly established itself locally. Since then, a second clinic has risen in popularity in Newcastle.

Frank Quinn and Kieran Murray, both very accomplished Chartered Physiotherapists, are partners in The Physio Group. They’ve worked in the English Premier League (Sunderland AFC) and the Rugby League ( Gateshead Thunder) and men’s and women’s inter-county Gaelic football with Down and Antrim GAA and women’s MMA fighter Leah McCourt.

The Clinic’s mission is to set the standard by constantly providing the greatest musculoskeletal experience possible. We achieve this through continued Professional Development, as it is a priority for Musculoskeletal Physiotherapy Specialists. In addition, it guarantees that the customer receives the finest possible therapy, given in a professional and timely way.

What do The Physio Group offer in Newry?

The Physio Group is more than just a sports injury and physiotherapy clinic. Sciatica, Frozen Shoulder, Tennis Elbow, Whiplash, and Low Back Pain are among the conditions we can treat. We can also treat any muscle, joint, ligament, or nerve damage at the Clinic. MANIPULATIONMASSAGEACUPUNCTURE, and PILATES are some of the techniques we use. For a complete list and description of the treatments we offer, visit our SERVICES section. Occupational health services, such as workplace and ergonomic examinations, are also available at the Clinic.

The Clinic takes pride in offering clients a solution to their concerns. We treat injuries by obtaining accurate histories, assessing them, correctly diagnosing them, then treating them with “hands-on” physiotherapy and tailored rehabilitation programmes to get them back to pre-injury levels and beyond.

Lastly, we offer an extensive list of top experts from all around Ireland and the UK who can consult in Orthopedics, Podiatry, Musculoskeletal imaging, Injection therapy, and Rheumatology for those clients who aren’t suited for physiotherapy or aren’t responding to treatment. Furthermore, The Physio Group only works with professionals we know and trust, and our goal is to refer you to someone who can help you if we can’t.

Get in touch – we can help

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast – Appointments are offered Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

Health & Well-Being Tips for Autumn

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Autumn has arrived, and the trees are going to demonstrate why letting go is perfectly OK! Shorter days and colder temperatures accompany the shift in seasons. We don’t need to hibernate just yet, thankfully! Autumn is a great time to establish new self-care goals, start a new health regimen, or refresh what you’ve been doing. Before you know it, the Christmas holidays will be here, and prioritising self-care now can help you remain on track throughout the busy winter months ahead.

During any shift, it’s critical to cultivate a sense of balance. Do you ever notice how many people become sick in the fall and winter? It’s usually because we’re exhausted, living outside of season, and in desperate need of rest.

Recognising that we are a part of nature’s cycle, with a time to put our energy forth (Spring and Summer) and pull our energy inside (Autumn and Winter), lays the groundwork for long-term wellness practice. And, even slight changes to our daily routines can help us feel better on a variety of levels.

It may be challenging to motivate ourselves once the summer enthusiasm has faded. This means that the more you can plan ahead of time, the more likely you will be able to stay on track over the next cold and dark months.

Get as much rest as you can

Sleep is necessary for our happiness and wellbeing. Furthermore, lack of quality sleep, according to studies, weakens the immune system over time, making us more prone to colds and viruses that abound throughout the cooler months.

Keep it simple 

Secondly, don’t overextend yourself by establishing unrealistic expectations for yourself. When we’re goal-setting for health, it’s critical to think about our responsibilities and how our current schedule appears. Setting attainable objectives and building from there is more valuable in the long term.

Check vitamin D levels 

Lastly, the sun provides most of our vitamin D. Because we spend more time indoors during the cooler months in Autumn, our consumption naturally declines. Vitamin D boosts fertility, strengthens bones, and boosts the immune system. We see many individuals in the clinic with muscle aches and pains, and low vitamin D levels are frequently the culprit. Make an appointment with your doctor to get your vitamin D levels checked so you can figure out how much you need to supplement. This is a typical exam with a short turnaround time.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast – Appointments are offered Monday to Friday with some early morning and late evenings available.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

SOFT TISSUE HEALING TIMES!

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We are slap bang in the middle of sports season. The GAA is preparing for Championship, the soccer clubs are completing preseason after a year out, and runners / triathletes at last have dates to aim for such as the London marathon. 
With the return to sports training with purpose, this leads to a massive spike in soft tissue injuries. We strain muscles, sprain ligaments and overload tendons. Throwing in the odd meniscus tear or bone fracture. 
Our soft tissue injuries present with different mechanisms. An acute strain sprinting, or a chronic overload without injury causing a tendonitis. 


At this time of the year most athletes are looking for the “ Holy Water” form of therapy 😂 fix a soft tissue injury in unrealistic time so they can compete. 
Tissue healing after injury is something which happens naturally within our bodies and there is usually a minimum time range that we expect an injury to heal. 
As physios we can’t speed the bodies healing response, but what we do is facilitate optimal healing rate so there is no undue delay to return to sport. 
We regularly have patients present after a muscle injury that they rested till pain disappeared only to re injure it. Injury rehabilitation has to be ACTIVE!!! 


Once our physios diagnose the grade of soft tissue injury we set about minimising secondary issues such as, muscle weakness, cardio vascular de conditioning, muscle restrictions. We use a variety of soft tissue massage techniques to clear excessive inflammatory exudate which causes muscle pain and inhibition. The very early stages of an acute injury involve a few days of rest and protection. After that we look at progressively loading with specific and global exercises so the athlete is as close to sport ready when the injury has healed. Exercises are modified such as low impact initially and progress to mimic the extremes of the athletes sport eg high catching for a Gaelic footballer, before we sign them off as injury fit. 


For any queries regarding a soft tissue injury and how best to manage it please send us an email. info@thephysio-group.com and get specialist advice and treatment 💪💪

Super-shoes: A performance enhancing gamechanger

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Super-shoe arrival

Super-shoe takeover

A revolution labelled the “super-shoe” has emerged over the last number of years in the running game. This development of footwear has aided athletes in smashing long held road and endurance running records all over the world. The new shoe technology was introduced to road running in 2016 and track running in 2019, and since then, virtually all endurance running world records have been smashed. 

Since the arrival of super-shoes, opinions have been divided in the racing world, with some arguing that the shoes are a step too far in the performance enhancing department. 

Several footwear features are behind this performance boost. They include the shoe’s weight, its material composition, the thickness of its heel, and what’s called its “longitudinal bending stiffness”, which in simple terms is how flexible the shoe is from heel to toe.

Nike Vaporfly

World Athletics, the governing body responsible for endurance running, issued updated guidance on footwear in August 2020. They permitted a heel thickness of up to 40mm in road running shoes and 25mm in distance running spikes. Many have called for further restrictions. Nike are one of the leading footwear suppliers offering the super shoes. The ‘Nike Vaporfly 4%’ running shoes are a household name for elite road runners, even helping all three male medallists to the podium in the 2016 Olympic marathon. 

The performance enhancement afforded by the super-shoe is generated by enhancing athlete’s running economy. This in turn means reducing the energetic cost of running at a given speed. In practice, this equates to a rough improvement in running performance of between 2% and 3%. 

The super-shoe impact will inevitably spread to sprint distances in the near future. New technology will usher in a new cohort of world record holders. During this process of leaderboard recalibration, greater emphasis should be placed on results as opposed to times. After all, regardless of the technology, it’s titles that transcend generations, and medals that last longer than times.

So, if you are looking to be the envy of your friends in your next 5k time trial, super-shoes could be your answer. 

GAA Return to Play PT.2

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RECOVERY IS KEY 

Your body only builds muscle on rest days and in terms of Gaelic footballers – particularly those who have been on the treatment table for an extended period of time, recovering properly before the next session is even more important says Frank. 

“If you have more time to recover from a long-term injury and you decide to do the same amount of work you could do in two weeks but spread it over four weeks, that’s fine – as long as you are continually progressive in what you do,” he advises.  

 “Building up recovery mechanisms are almost important as getting to that high level of fitness as well. If you get to a high level but you’re compensating a bit and then you go into the next session with muscles that are ever so slightly fatigued, they will shorten. You’ll get through the session, but you don’t know that over a period of a couple of weeks, the body is actually struggling to recover back to an optimal condition to actually go again for the next session. 

“Then, all of a sudden, not necessarily the injury you had in the first place, something else like a minor soft tissue injury has crept in based on an accumulation of training through too much fatigue from not recovering fully,” Frank warned.  


ILL-PREPARED 

Everyone has seen the increase in size of the modern day GAA footballer, with some not far off looking like they would be more at home on the rugby pitch. While the aesthetics might be the motivating factor for many these days, it can come at the detriment of even more important muscle groups that are vital for the actual matches.

“Two of the big problem areas that have crept into the GAA in the last five years that I’ve been dealing a lot more with are shoulder and hip surgeries Shoulder-wise, a lot of the preparation is that they build up certain muscle groups in the anterior shoulders, so pecs and anterior deltoids with biceps. They are very much in control of the anterior shoulder, but a lot of the time posterior stuff gets neglected. 

“The body is split up into two types of muscles groups – mobilisers and stabilisers. The brain operates those muscles differently. Stabilisers know when to brace and hold firm and are a slightly longer-firing muscle, whereas the mobilisers are more quick firing. If you train your mobilisers to be more prevalent than your stabilisers, you’re creating an imbalance in terms of the strength and type of muscle that the brain is used to sending the signals to around those joints,” he says, adding that no manager or coach worth their salt should be even contemplating testing the fitness levels of their players until almost a month of training has taken place.

“Players can come badly prepared in terms of the focus on one particular aspect of the game. Managers will go gung-ho in terms of trying to get the players fit quickly and a lot of them will do fitness tests very early on. You should be doing the opposite,” he says. 

“A fitness test is a maximal exertion where you’re asking players to push themselves to the maximum. Really, there should be a build-up period before a fitness test. A three or four-week period in and then take a measurement of where they’re at, rather than asking players for a maximal effort straight away from day one.”      


    It would have been better to break my ankle rather than damage the ligaments

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    ankle

    Very often we hear a frustrated client claim they wish they had broken a bone rather than the sometimes slow recovery of a significant ankle sprain.

    In part they may be right as:
    Firstly bone has a better blood supply than ligament therefore it has potential to heal quicker.

    Secondly with a fracture you are immobilised to allow healing. This pretty much negates pain as you aren’t encouraged to weight-bear on it quickly.

    Thirdly progress once out of cast can seem a lot quicker as once mobilisation starts usually there is rapid progress in the following 6 weeks. However there has still been the 4-6 weeks immobilised healing time to factor in!

    The interesting factor is perception of recovery time. As I’ve said above, a broken bone will take up to 6 weeks to heal and up to another 6 to rehab (overall up to 12 weeks) A significant ankle ligament injury will take anything from 8-12 weeks recovery but because they are often weight bearing in less than a week and usually very sore and swollen for the following weeks the recovery process often seems never ending.

    The other factor which affects the perception of ligament injuries is the high re injury rate. We find there are several factors here. Poor rehab adherence, rushing to return to play with heavy strapping and often varying degrees of residual ligament laxity.
    When recovering from a fracture firstly the cast prevents early return to play then there seems to be greater diligence with the rehab due perhaps to the rapid progress being made. There is also less expectation for rapid return to play from coaches etc because a fracture is seen as more serious.

    So in summary timescales for a broken ankle or badly sprained ankle will usually be similar but the perception of recovery is definitely different.

    We highly recommend seeking professional advice though for any ligament injury to help ensure it doesn’t become a chronic issue!!